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BoostcampPNG

Intermediate Glute Lab (Fix for Simple Gym)

by Georgiana C.

Program Description

Full body with focus on glutes.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 14, 2025 08:23
  • Last Edited
    Oct 05, 2025 11:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.8%
Hamstrings
11.6%
Quadriceps
11.3%
Lats
8.9%
Upper Back
8.7%
Chest
7.4%
Triceps
6.6%
Front Delts
6.1%
Lower Back
5.6%
Abs
3.7%
Abductors
3.5%
Biceps
3%
Adductors
2.5%
Middle Delts
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
-
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
-
-
-
-
3
Squat (Barbell)
3 Sets
6 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Step-Up (Weighted)
3 Sets
10 Reps
-
6
Lateral Banded Walk
2 Sets
20 Reps
-
Day 2
1
Glute Bridge (Band)
3 Sets
30 Reps
-
2
Push Up
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Goblet Squat
3 Sets
12 Reps
-
6
Hip Abduction (Band)
2 Sets
20 Reps
-
Day 3
1
Paused Hip Thrust
3 Sets
5 Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Front Squat (Paused)
3 Sets
5 Reps
-
4
Inverted Row
3 Sets
3 Reps
-
5
Good Morning
3 Sets
8 Reps
-
6
Lateral Banded Walk
3 Sets
20 Reps
-